At Home Workout 304


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You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, and are voluntarily participating in these activities.

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At Home Workout 304

Three exercises as follows:

Each body weight exercise is done for 1 minute, the circuit is repeated 3 times.
Total exercise time is 9 minutes.


Click  TIMER  to download the 1 minute timer.



  1. Skater Lunges


skaters lunge


  • Cross your left leg behind your right leg as you bend your right knee 90 degrees.
  • Extend your right arm out to your side and swing your left arm across your right leg (A).
  • Jump a few feet to the other side, switching the position of your legs and arms (B).
  • That’s one rep. Continue jumping from side to side for the minute.



  1. Chair Single Leg Squat





  • Place a chair against a wall, then sit on the chair, extend your left leg in front of you and lift your heel off the floor.
  • Lean slightly forward and drive the right heel into the floor, pushing yourself up to standing.
  • Then bend right knee and lower hips back (as shown) until you are again seated.
  • Do 6 repetitions with one leg and then change and do another 6 on the other leg, rest for the remaining minute.
  • If you can, increase the repetitions with each round.
  • If this exercise is difficult for you now, do the exercise with both feet and on the ground until you get stronger.



  1. Body Weight Good Mornings

good morning



  • Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide.
  • Pull your abdominal muscles to your spine and keep your back neutral while pressing your backside backward, hinging at the hips, until your back is almost parallel to floor. Keep a slight bend in your knees as you bend forward. Feel your weight in your heels and whole foot.
  • Return to standing, while squeezing your backside muscles until you are upright. This completes one rep.
  • Continue for the minute.



Enjoy your workout!